Crossfit Restoration – CrossFit
General Warm-up
Run 800m
Then, 2 Steady Rounds:
12 Lunge + Twist Steps
15 Wallballs
5 Strict Pull Ups + :20 Dead Hang
Squat Clean (“Squat Clean
3-3-2-2-1-1-1-1
Start around 70% of your 1RM and build in weight each set.
Drop and reset – no touch and go.
Aim for all singles to be heavier than 85%. Go for a PR if it’s feeling good.
Rest 3-4 minutes between sets”)
AMRAP 16 Minutes: (AMRAP – Rounds and Reps)
500/450m Row
3 Rope Climbs
9 DB Bench Press 50s/35s